JUST DO IT? WAIT!

action, air, balance

JUST DO IT – the famous phrase from NIKE’s advert has become popular in motivational posts, videos and speeches. Why wait? Stop thinking about it for ages. Stop procrastinating. Just do it! Right? No. Not really. Not always.

Some people tend to dwell too much on prep and planning stages or postpone things too much but taking actions mindlessly just to do something related to their goals is not the smartest move either.

You need to have an action plan; a good, well-thought-out action plan where you write down your goals, particular actions, steps and tasks.

Only 3% of adults actually write their goals down.

This is one of the reasons why over 90% of people fail working on their New Year resolutions by 15th January each year!

There have been a number of studies which indicate that people who write their goals down are 50% more successful in achieving what they plan.

You should always keep the note with your goals with you; for example, in your wallet. Why is it so important? If you keep your goals and action steps in your mind (especially if you have an active lifestyle):

  • you may forget about some of the goals or actions sometimes; an average human being has around 1,500 thoughts per minute – you can’t always ensure that your goals are kept on top of all these thoughts; often there is no energy & time for it
  • you may often feel that there are other more important or urgent things that are written, for example, in your emails
  • you won’t treat your personal goals as seriously as work or college/university-related assignments and projects (a lot of these are given to you in a written form or you are expected to write these things down!)

You need to come up with deadlines so your personal goals matter and are treated as any other, for example work goals. Once you have these important aspects sorted out then yes, take action!

And remember to book some time for reviewing your goals and plans because you will notice quickly what mistakes could be avoided, what works and what doesn’t, and what you can do to improve your working style.

Don’t JUST mindlessly DO IT!

How to study for exams – a highly effective technique. 

When we study for an exam, we usually have a few chapters to go through, from either one or more textbooks and perhaps some articles, and learn the material for an exam. It contains important terms, dates, definitions and some facts. You’ve read (or not) some of this material ages ago and surely don’t remember or know many important facts right now.

There is one very effective technique that can help you a lot.

How can you study to learn so much and quickly?

I’ve been using this technique for years and it always work very well for me so hopefully some of you will find it very useful too! 😉

  • (Obviously) You probably don’t have time to re-read the chapters so just skim them, looking for and highlighting the most important information. Many of the most crucial dates and terms will already be in tables or marked in some way by the authors to make them more visible which will simplify this stage a bit. Don’t highlight all the pages! Just dates, facts, definitions and a few examples!
  • Once you choose what’s most important go through your book again and make handwritten notes. In a notebook, not your book. Write down the highlighted sentences and terms. Try to be as selective as possible. Each time you go back to the text you should be able to narrow the information down more and more. The important bit here is to re-read some parts of the highlighted text and try to write the most vital things in your own words. Sometimes it may seem impossible to paraphrase something like a difficult term so just copy the authors’ words. It’s for your own use only anyway but you will need to use your own words during the exam unless you remember some quotes and then can use the exact wording. Make your notes interesting. The brain doesn’t like boring linear notes so adding some small mind maps and using colours or writing some words with a thicker pen can help with this. Funny or abstract little drawings on the sides? That’s what will help your brain remember stuff even more.
  • Take a break. Come back after a small meal and a walk or some exercises, andcarefully re-read the text. Read it out loud! Imagine that you are a teacher and try to explain the material to your students (you can speak to plants or books while practising this). It’s a very effective exercise that will help you to remember things better.
  • The next step is to take an A4 page and, bearing in mind that you have only one page for this task, summarise everything that is most important/worth remembering from the chapter you’ve skimmed and made some notes on. So basically, all the notes from one chapter now need to be narrowed down and summarised further: 1 chapter = 1 page. You decide what may be useful during the exams. You won’t be able to remember EVERYTHING anyway unless you’ve been studying hard all year—even then you’ll probably forget some facts. Again, make your notes colourful, use arrows, circle and underline the most important things to make things clear and easy to remember. Once this is done, you just need to re-read it the same day and the next day, and if you have time after 5 -7 days too. Read it while trying to understand, and if possible even imagine the meaning, of every single sentence. Turn the page upside down and try to say what you’ve read about, again like you are teaching someone about it. So, the rule is that a summary of every chapter goes on one page. You can write this using very tiny letters, but make sure it’s handwritten and colourful!
  • A day or ideally two before the exam, try to summarise your chapters even MOREall summaries of the textbook now go to one two-sided A4 page! So usually you can allow 20-30% of the page to each chapter’s summary, but it really depends on the number of chapters you have. So basically, you end up having one piece of paper with all the most important knowledge that your textbook contains. Again, make it super colourful and attractive – so you actually will want to read it. Make the letters quite small. Re-read this final summary a few times. Remember to take breaks! Keep the longer summaries (1 chapter = 1 page) with you and read them slowly in the morning before the exam, without rushing so as not to get stressed and to avoid doing these final repetitions a bit mindlessly. Then re-read your two-sided final summary with all the chapters on it.

If you follow all the steps, then you are more than ready for your exam!

Good luck!

7 Ways to deal with depression.

Depression is a real problem nowadays. According to recent studies, one in every two people will experience depression by the age of 60… That’s half of our population!

No-one really knows what exactly causes depression but…

  • genes are believed to be one of the factors that influence about 30% of the predispositions for depression.
  • stressful life events such as childbirth, loneliness, financial difficulties or unemployment can play some role in it too.
  • people with some particular personal characteristics may be more prone to have depression than others as well.
  • it is known also that some diseases and medications can contribute to depression a great deal.

So, how exactly do you or your relative or friend feel when experiencing depression? 

Surely miserable for most of the day. To be diagnosed with depression such symptoms need to occur nearly every day for at least two weeks. If you lose interest in your usual activities, sleep poorly, notice a decrease in concentration, have less energy, lose appetite, weight and libido, then you may be diagnosed with clinical depression.

How can you improve your mental health on your own?

  1. Many studies have shown that the best method of dealing with depression is exercising! A few decades ago we used to exercise… 4 hours a day! Nowadays many of us struggle to find 30 minutes for exercising a few times a week! Professors from the University of Toronto analysed over 26 years’ worth of studies on depression and confirmed that even moderate physical activity like a short brisk walk every day is very beneficial. Studies actually shown that people who exercise for 30min 3x a week felt improvement in their well-being equally well as people who were given antidepressants but did not exercise. What’s more, these who took antidepressants were 3x more likely to feel depressed again within the next 6-12 months after finishing their treatment! Surely it’s difficult to get motivated but once we manage to start doing it we’ll quickly notice a boost in general well-being levels, an increase in confidence and greater emotional stability. 

  1. Another very important factor is to spend time with people who support you and who you can trust. If you have depression you feel like you want to stop socialising and sit on the sofa all day but this will only make things worse. Close relationships are a huge happiness booster! Unfortunately, as many as 50% of Americans report that they don’t have any close friends. Recent technology development and Internet usage leads us to social isolation. Studies shown that creating and maintaining relationships with others release hormones that are responsible for reducing stress and anxiety levels.

 

  1. Try to devote more time to your passions, things you really like and enjoy. This also has been proven in many studies as a great method for 
    improving well-being!

 

  1. Healthy eating is an obvious fact … and yet so few of us take it seriously and follow the right advice. Food and drink have such an enormous impact on our mood and well-being …

  • If you feel tired and you need to focus, eat a bit of dark chocolate, a banana or some walnuts.
  • If you feel angry, drink some green tea.
  • If you feel sad, apparently drinking some low-fat milk can make you feel better.
  • Upset? Get some bananas and oranges.
  • When you feel depressed, try  to have more fish oil (omega -3) on a daily basis.

And, of course, drink at least a few glasses of water a day – something many of us constantly need reminders about.

  1. If you feel overwhelmed and exhausted de-plugging, getting more sleep, disconnecting for a few hours, or a whole day, may be very helpful. However, withdrawing from your life for more than a day is dangerous and not helpful at all. Remember that even if it feels like the right solution, your depression symptoms will probably get worse. Get more sleep than usual if you feel like you need to, but don’t waste too much time in front of the TV avoiding people, your responsibilities and life!

  1. There are many ‘helpers’ that work but only very temporarily and you should avoid them particularly when you feel depressed: alcohol, the Internet, drugs, and medications to boost your well-being. Some people may need antidepressants but these may make you feel unwell for a while before they start to work. Of course, I’m sure I don’t need to tell anyone not to take any antidepressants on your own without speaking to your doctor about it! Try to take other steps first (such as exercising) before you and your doctor decide that you need to be on medication to cure your depression.

  1. What can also be very helpful is to plan your day to ensure that you have some structure, routine and things to look forward to; things you might enjoy doing even if you are not feeling 100% right yet. Remember to get some Me Time –  perhaps a trip to the cinema or a nice long bath with a book.

If you try these techniques and you still feel unwell, or your symptoms are deteriorating, you need to speak to your doctor. You may need antidepressants for a while. Just remember that they often take at least a few days to start to work properly, and they may make you feel a lot worse first before they actually start to work and make you feel better!

THE 3 BIGGEST PRODUCTIVITY MYTHS – Motivation 3/3

balance, business, cobblestone

THE MOTIVATIONAL MYTH

There is something called motivation, I do agree, but some of us often try to rely on it instead of believing in ourselves more and taking action. We can do what we want if we focus on managing tasks and our energy instead of constantly seeking inspiration and motivation to drag us towards our goals. It doesn’t work that way.

If you enjoy doing what you are doing and working on then you don’t really need any external motivation, do you? You do something because you like it or love it. Some of us think that motivation precedes action. Does it? We have to have some internal motivation but that often shows up during or after activities we do, not before. Otherwise, can you imagine that a successful sportsman waits for inspiration and exercise only when he or she feels like it?

If you don’t enjoy what you are doing then watching a motivational video won’t help; surely, it’s not a long-term solution anyway.

You need to find out EXACTLY why you don’t like something and consider what you can do to change this. Is the task too boring or difficult? What can you do about it?

  • Can you make some modifications to make the task more attractive? Can you do something to enjoy it a bit more while doing it, e.g. listening to an audio book or your favourite music while cleaning?
  • If it’s difficult can you watch some tutorials about it or take up a course or two so you can extend your skills and knowledge and become a bit more of an expert in it?
  • If you can’t find a way to improve anything, then a technique such as Pomodoro may be useful (blocks of 25 mins of work using a timer). You can read more about this technique here . Pomodoro timers are available online for free.

Read about and listen to productivity tips but also do spend some time on observing and considering what really works for you and what doesn’t because even the best methods won’t work for everyone in the same way.

Kaizen – how to dramatically improve your life?

We know that changing habits such as getting up earlier, stopping smoking or implementing daily meditation or exercising routines is POSSIBLE (but surely not easy). We also know that it takes on average 61 days to change a habit. This is only an average, though, because it can actually vary from 18 to 254 days(!) depending on the individual. Many people get frustrated if they can’t get used to new habits quickly and then give up on them.

The Kaizen approach is used in companies such as Toyota and Ford but can also be applied in personal life.

So, what is it exactly?

It is often called a Japanese technique for improving the quality of life and work; however, as a matter of fact, the theory was created and first used in the USA. The main point of it is to make small changes. You can make little improvements in ANY area of your life.

Trying to take big ambitious steps to improve our lives may be a good idea sometimes but, according to science, most people don’t really know how to stick to their goals in the long-term. Many of us tend to get easily discouraged, change plans and give up on aims when we meet too many obstacles.

If you want to achieve something, try to focus on breaking the goal up into lots of little steps, for example:

  • If you want to start to exercise, why not do 1-2minutes of exercise today, and then add an additional minute every day instead of signing up for a gym and paying upfront to a fitness coach for a few hours of intensive training?
  • If you want to read more daily, set up a low target and add to it a page a day or every other day until you reach your upper target. One page doesn’t take much to read so this small change shouldn’t require too much effort, even if you are busy.

What’s interesting is that the Kaizen technique doesn’t have an end point, last step or final target. It is a continuous development and improvement of ourselves and our lives. For example, if you want to read 30 pages a day and, after making some small changes, you finally reach your goal, after let’s say a few weeks, then this process or aim doesn’t need to end right there. The next step in your personal development in this area could be learning how to do speed reading. The next steps all depend on our needs and ideas.

The Kaizen approach was first used in industries in the depression era in the USA because making greater improvements simply wasn’t an option. The Americans started to look at how little changes in various areas and departments could be made, and realised that, although they took small steps, they eventually added up and had a bigger impact in terms of bettering their businesses. So, they looked at how to make improvements in money, time, material waste, resources and policies.

William Edward Deming (an American engineer, professor and management consultant; 1900- 1993) is believed to be the Father of the Kaizen approach. He was known for introducing and teaching this method.

The result of implementing Kaizen wasn’t just bigger productivity. It also eliminated hard work and taught everyone in an organisation how they could constantly improve themselves and the things around them; and how the work they were doing could be more rewarding.

It was a very successful strategy and after the Second World War, when the Japanese needed help in maintaining their factories and industries, a group of American business advisors was sent to Japan to teach the Japanese how to make improvements there.

The Japanese gave a name to the approach: KAIZEN where KAI means GOOD in Japanese and ZEN means CHANGE. So, KAIZEN literally means good change, but more generally it is understood as a CONTINUING IMPROVEMENT. The Japanese expanded the theory further making it somewhat into an art of living and working.

Sometimes the simplest solutions are the best, aren’t they? Small changes are more manageable than huge steps, and although they may seem tiny and meaningless at first, they do add up and lead to great improvements.

If you want to try Kaizen in your private life or at work, look at an area (or areas) which you’d like to improve and think what could be the SMALLEST possible change that you could make to create a little difference, especially if done consistently and expanded further step by step in the future.

Kaizen can be applied to various bad habits, for instance, you can decide to waste a little less time watching TV or on social media every day until you reach a goal that you feel happy with.

Are you going to try to implement this approach in your life?

Self-talk and your well-being.

backlit, beach, clouds

Human beings have a tendency to negative thinking, especially about themselves. We are often afraid to do something—for instance, to change a job or start a business idea—because we feel that someone else out there is better than us or that we may not deserve to succeed, or … well, we surely can always find a different excuse.

We may not even notice how much negative talk we keep in our head on an everyday basis. Sometimes we don’t feel confident, good enough, smart enough, quick enough, clever enough, fit enough, beautiful or powerful enough … we just can so easily find a variety of drawbacks depending on the area of life, or of a discipline, that we are thinking of. Actually, we are super-creative when it comes to self-pitying and finding excuses.

We never will be ‘enough’ because there ALWAYS will be someone better at something; someone more beautiful, more powerful, richer, fitter or more skilled. It’s easy to compare ourselves with others and some people’s advice is that we don’t do it at all.

However, if you focus on your strengths and positive traits, and if you start to accept and love yourself more, then comparing yourself to someone who is better should be an inspiration, rather than a problem, frustration or disappointment.

Everyone has to start somewhere.

If you can’t achieve the same or better results, then maybe it’s not what you should be doing. Do what you love, where your strengths can be used, not what you’re supposed to do or what may give you slightly more money.

Love yourself because no-one has the same unique mixture of knowledge, skills, talent, grit, ideas and experience that you have!

Be proud of who you are. You never know who has been looking at you and wishing they were you!

THE THREE BIGGEST PRODUCTIVITY MYTHS – Time management 2/3

Person Writing On Notebook

THE TIME-MANAGEMENT MYTH

Time can’t be managed, bent, given, multiplied and modified in any way. So don’t try to fight with time and treat it as your enemy! Perceiving time more positively will help you to be calmer and happier with your life. You can’t manage time but you still can do a lot in order to improve your productivity.

  • You can manage your energy levels by exercising, sleeping better, drinking more water and eating well.
  • You can choose to limit distractions by turning your phone off or onto airplane mode or by getting up earlier and doing some meaningful work before everyone else will have a chance to bombard you with questions and queries.
  • You can manage your attention better by doing something to improve your focus. I’d recommend green tea, fresh air (open windows for a while) and practising mindfulness.
  • You can say no to invitations, meetings and some people sometimes. It seems very difficult but remember that you can’t allow others to decide how you should live your life.
  • You can manage your tasks and decide to, for example, check emails less often.
  • You can devote some time to planning and reviewing your goals and analyse the progress to become better every week.

Don’t look at the passing hours and minutes. Focus on what’s important, plan your steps and take actions. One of the most important things is to have a flexible approach. You may need to change your plans, your techniques and methods but you don’t need to give up or change your goals. Challenges are good for us – they help us grow. Be open, positive and flexible.

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